Nutritionist gives tips for eating healthy during the holidays

Manaus (AM) – December has arrived and with it the temptation of food and drinks at get-togethers and Christmas dinner. How to resist and maintain a healthy diet? Yes, it is possible. Of course, it requires a little discipline and effort.

“The ideal is to maintain a routine during the day and never go to one of these events hungry or with very long fasting intervals,”

guides Lívia Ribeiro, nutritionist at Pátio Gourmet.

According to the nutritionist, special attention is needed for celebration days. It is advisable, she says, to start the day with a good breakfast and a colorful lunch, with lots of leaves. During the festivities, look for cheeses, salads and protein among what is on offer. “Always respecting satiety, so as not to overdo the quantities”, she highlights.

As alcoholic beverages are part of this agenda, you need to keep your body hydrated. “It is always necessary to alternate the drink with water consumption. This will prevent the person from suffering a lot of damage as a result of consumption”, he warns.

Feeding Tips

To face that festive day, without losing the pleasure of meeting friends counting calories and controlling the menu, the nutritionist gives some tips on how to prepare the body to maintain a healthy rhythm.

“For breakfast, include protein options, such as a frozen fruit drink with a scoop of whey and 200ml of vegetable milk or your preference, French bread stuffed with shredded chicken, seasoned with grated carrot, onion, garlic”,

indicates the nutritionist at Pátio Gourmet.

For lunch, a mix of leaves (curly and purple lettuce, arugula, watercress), tomato and grilled fish are the nutritionist’s suggestions. And, for the big moment, look at the options offered and bet on proteins.

“In most Christmas dinners there is a variety of lean meats, such as turkey, cod, loin and chicken. With so many protein options, it is interesting to consume more of this type of food and moderate carbohydrate options, such as rice, farofa and potatoes, for example”,

observe.

For those who will receive

Lívia Ribeiro also gives important tips to the host, so that he can offer healthy options to his guests. “Some substitutions can be made to make the menu more nutritious, such as swapping bacon for oilseeds in the farofa”.

“Nuts, chestnuts, almonds, hazelnuts and pistachios can be used to ensure the crunchiness of the farofa. They are nutritious and take care of heart health, fight free radicals and protect bones and joints”,

remember.

Another tip is to replace the mayonnaise cream in recipes with full-fat or skimmed yogurt. “Yogurt is a source of calcium, takes care of our bones, regulates intestinal flora and fights infections”, he lists.

Ingredient changes are also recommended for sauces that accompany salads, which are generally very high in calories. Mustard, full-fat or low-fat yogurt and honey are healthier products that can replace mayonnaise and other ingredients.

It is also important to replace soft drinks with natural juices. “There are so many natural juice options that it is difficult to choose the best one. My tip is a drink made with red fruits, a source of antioxidants, which reduces bad cholesterol and also prevents premature aging,” he says.

The citrus version (lemon or pineapple) is also recommended, as it is refreshing and helps to keep the skin more beautiful and hydrated, in addition to improving the functioning of the intestinal flora, points out the nutritionist at Pátio Gourmet.

Desserts

Almost everyone’s favorite part, and certainly where there are excesses, is dessert. “But it is possible to offer healthier sweets by changing ingredients. For example, instead of frying the traditional French toast, choose to bake it. The cream in the chocolate mousse can be replaced with avocado, while the chocolate pieces can be replaced with cocoa and honey.”

*With information from consultancy

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